I recently listened to a podcast where I learned the role of Vitamin K2 for osteoporosis. I also found a good book that I can recommend on Vitamin K2 for osteoporosis by Dr. Dennis Goodman (see the reference later in this blog.)
Vitamin K2 for Osteoporosis • Should You Take Vitamin K2?
Hi, I’m Margaret Martin at MelioGuide, and today, I’m here to talk about one of my favorite things, which is something that helps bones. And the topic today is on vitamin K2 for osteoporosis.
I was recently listening to a podcast and featured on the podcast was Dr. Goodman, who was primarily talking about heart health because he is a lipidologist, a specialized cardiologist of New York.
In his podcast he explained the importance of K2 for osteoporosis and for the heart and the blood vessels.
Role of Vitamin K2 for Osteoporosis
One of the things that he explained was that vitamin K’s role is to, on a simplistic way, keep the calcium that is important in our diet, out of our blood vessels and in our skeleton.
It does that with a protein called osteocalcin that is floating around in our bloodstream. It’s really important in bone building. It needs calcium to help build bone, but it needs a byproduct to help that calcium.
It’s a helper in the calcium so that the calcium can bind to the osteocalcin, so that it can build our bone, but that helper is vitamin K.
This makes sense in terms of studies where people are taking lots of calcium, but they never looked at how much K they were taking, and the calcium was coating their arteries. Everybody was concerned about how much calcium everybody’s getting but not looking at all the other essential nutrients in our diet.
Sources of Vitamin K2 for Osteoporosis
You might be wondering, “Where do we get vitamin K2 for osteoporosis?”
Vitamin K comes in a lot of wonderful foods that we already recommend for bones: kale and spinach, and green, leafy vegetables such as Chinese cabbages.
All these things that are already very great in terms of alkalinity. It also is present in soy and olive oils, some fish, and eggs.
Vitamin K2 Dosage for Osteoporosis
You might want to figure out how much K you’re getting on a regular basis in your diet.
If you feel like you’re not getting enough K, you might be wondering the recommended Vitamin K2 dosage for osteoporosis.
The recommendation by Dr. Goodman for postmenopausal women is in the range of 180 micrograms per day. If you are not getting that level in your diet, you might consider supplementing.
Type of Vitamin K2 for Osteoporosis
The next question is, what type of K do I supplement with?
There are many types of K on the market.
The most bioavailable appears to be, or beneficial, is K2.
When it comes to K2, there’s a division as to what type of K2. There’s an MK4 and MK7 and it appears that MK4 has been used as the type of vitamin K in many studies, but that MK7 is just one step better in that it appears to have a longer half-life from MK4. But I think either one would be a very beneficial addition to your bone health.
Vitamin K2 and Soy Allergies
A word of caution about the MK7 in terms of people who have a soy allergy because MK7 is derived from fermented soy, so it’s bacteria that comes from fermented soy.
Vitamin K2 and Anticoagulants
The other word of caution is for individuals who are on anticoagulants. It’s not that K is negative for someone who’s an anticoagulant, even though K is very essential for blood clotting.
It’s that it’s important that you’re on a steady state of K.
If you’re started on anticoagulant therapy, and you’re already on a supplement, make sure you speak to your doctor. But as long as you’re maintaining that level of K throughout your anticoagulant course, then it actually seems to actually enhance the Coumadin, or whatever anticoagulant medication you happen to be given.
As with all supplements that you’re considering to add into your diet, you should speak with your pharmacist or your physician about adding the K2.
I hope that this information on K2 gives you one more piece to your puzzle in making sure that you have optimum bone health. Thanks for tuning in.
Vitamin K2: The Missing Nutrient for Heart and Bone Health
If you are interested in learning more about Vitamin K2 and its affect on your heart and bone health, I recommend you read Vitamin K2: The Missing Nutrient for Heart and Bone Health by Dr. Dennis Goodman. You can find the book on Amazon.
In his book, Dr. Goodman presents the latest and most impressive research studies, as well as insights on diet, exercise, and stress reduction, as a conversation between doctor and patient.
For more information, check out my Osteoporosis Guidelines.
Huang ZB et al. Does vitamin K2 play a role in the prevention and treatment of osteoporosis for postmenopausal women: a meta-analysis of randomized controlled trials. Osteoporosis Int. 2015 Mar;26(3):1175-86